Exercise with an elastic band for fitness. Exercises for the whole body, legs, buttocks, for the press of women

Fitness elastic - a versatile and affordable equipment for sports. It allows you to create the necessary progressive load when training at home without the use of additional equipment.

Essence and basic principles

There are 4 main types of elastic bands for fitness activities in the sports industry. Depending on the type of equipment, the basic principles of its use are formed.

Elastic tapes

The most widespread are rubber bands. They are a piece of elastic material up to 2 or 2.5 m long. The ends of such a tape are not connected to each other. Hence the main features of the use of this fitness equipment are formed. When performing exercises with tapes, they have to be fixed by winding them onto the loaded part of the athlete's body.

This method can create discomfort with prolonged use. The elasticated limbs become swollen and do not allow for prolonged exercise in the target muscle group.

However, this equipment also has undoubted advantages. When working with tapes, the trainee is able to quickly and easily change the load during one approach. It is also easy to fix the tape on the support. Changes in its own position relative to the auxiliary projectile are carried out without loss of the developed effort.

Loops or elastic rubber rings

This type of equipment consists of rubber bands, the ends of which are interconnected. The loop diameter in most cases ranges from 50 to 70 cm. And the width of the composite strip depends on the elasticity of the material and is 5-10 cm.

Training with an elastic band for fitness of such a pattern does not cause injuries to the arms and legs, since there is no need to wind the ends of the product around the athlete's limbs for fixation. The equipment is securely held on the target area of ​​the body thanks to its own design. But the technical characteristics of the product create a disadvantage when using rubber loops in the training process.

Elastic rings are perfectly suited for the positive phases of the exercise, but they are not capable of creating a load when moving in a negative amplitude. In addition, working with a closed rubber band does not allow it to be securely and effectively fixed on many types of supports, and a small radius significantly reduces the list of available exercises.

Long hinges

Rubber elastic bands for sports are a compromise solution. Their length is 2-2.5 m. This is comparable to the distance from one edge to the other for tapes. But the long loops are looped.Thanks to this, they do not have a negative effect on the arms and legs of the athlete during fixation.

The combination of these characteristics allows the use of rubber elongated rings in most sports complexes. The large diameter allows the equipment to be securely mounted on most supports. The amount of load in long elastic rings is adjusted by increasing the number of turns around the body of the practitioner.

Elongated loops are made with a thickness of 1 to 10 cm. The higher this value, the more elastic the inventory has.

Tubular expander with handles

This device looks like a skipping rope. The hollow working body of the sports equipment is made of high strength composite materials. Handles are mounted at the ends of the rubber tube. Thanks to the latter, it is convenient for the athlete to hold the expander in bunches. When fixing the device, there is no pain.

Plastic handles allow additional focus on changing the position of the brushes in space. This provides the ability to select the most appropriate angle at which muscle contractions will occur.

A tubular expander is used for training without additional equipment. It is convenient to fix it behind the back. Due to the shape of the working part, there is no chafing during repeated repetition of the exercises.

The magnitude of the load is determined:

1. The number of hollow tubes.
2. Their diameter.
3. The thickness of the wall of the working fluid.

Despite the clear advantages of this equipment, care must be taken when using it. The weak point in the design is the connection between the stretch part and the handles. The integrity of the product in this area is often violated. As a result, there is a risk of damage.

Choosing an elastic band for sports

In most cases, elastic sports equipment is made of latex. This is a durable material that allows you to intensively use this equipment for 2-3 years. But latex is a strong allergen. If the practitioner is exposed to the harmful effects of this material, then you should carefully approach the choice of a sports product.

You shouldn't buy cheap rubber bands. They are made in violation of the technological process. In this case, the components used may contain prohibited and hazardous substances. When using such products, an athlete may suffer damage from equipment failure.

When choosing an elastic band and a circle, you should pay attention to products made using non-slip materials. This will prevent skin irritation from prolonged friction. For the same reason, when training with rubber rings, it is better to wear clothes that cover all parts of the athlete's body as much as possible.

When choosing elastic equipment, you should not overestimate your own strength. The load on the muscles should be comparable to the level of physical fitness of the trainee.

For the convenience of choosing, fitness elastic bands with different degrees of elasticity are made in the same colors:

1. Green color Is the standard marking for beginners' rubber bands. The tensile force in such models does not exceed 5 kg.
2. Blue ribbons and rings - the load reaches 8 kg. Experienced athletes use them to warm up before training.
3. Yellow comparable to 12 kg. Such expanders are used by advanced athletes in their classes.
4. Red ribbons and elastic circles are capable of providing a high level of power load. The tensile force in these models reaches 18 kg.
5. Professional athletes use black rubber belts and loops. They are very elastic and to work with them you need to apply a force of about 23 kg.

Indications for the beginning of use

Working out with an elastic band for fitness for girls and women is a great way to restore muscle tone and bring the parameters of the figure to the desired values. This type of training can be practiced by people who do not have the opportunity to visit a gym or fitness club.

Contraindications for use

Lessons with an elastic band for fitness have no contraindications associated with the characteristics of the apparatus. Elastic tapes do not have a detrimental effect and do not create harmful loads for the musculoskeletal system. Rubber circles, loops and resistance bands are contraindicated only for people who are prohibited from certain types of physical activity.

Helpful hints

Before starting classes with rubber bands, you should get comfortable clothes. It should not hinder movement.

It will also be helpful to purchase yoga mats. Many of the exercises are performed with support on your back or lying on your stomach. Therefore, you should take care of preparing a comfortable place for training.

Main complex

Complexes of exercises with elastic rings, loops and resistance bands include a number of exercises that can be performed in the gym. This is due to the structural features of the human musculoskeletal system.

The attachments of muscle fibers and the specificity of their work are such that an athlete, regardless of gender and equipment used, has to perform similar movements. The exceptions are the features due to the design of the equipment used.

Upper body exercises

During these exercises, the dynamic load affects:

• pectoral muscles;
• shoulders;
• back;
• arms;
• press.

The muscles of the lower half of the body are also statically loaded.

Stretching the elastic in a vertical plane

To complete the exercise, you must take a stable position and select the necessary equipment. It is worth using a short loop with a suitable load.

The starting position looks like this:

1. The body is fixed.
2. Both arms are straight and parallel to the floor. Brushes are compressed
3. An elastic ring is installed around the wrists.

From the starting position, it is necessary to perform alternating lifts of the limbs in the vertical plane. This exercise uses the serrated muscles, deltoids, and biceps. The two-headed one has a static load.

Horizontal stretches or contractions

The movement can be performed with a small diameter rubber ring, a tubular expander or a long loop. The type of exercise may vary depending on the choice of equipment. When raising the arms, the deltas and back muscles do the main work. When mixing, chest and biceps.

The position before starting the lesson is similar to the previous exercise. The athlete must take a stable position in the vertical plane. The ring is located on the wrists of both hands. After taking the necessary posture, you should begin to simultaneously raise the limbs through the sides. It is important not to change the plane of motion.

When using the expander, the arms are in line with the shoulder girdle (slightly bent so that the elbows do not go into the plane of the back). A tubular elastic rests on the top of the shoulder blades. In this case, the student will perform the adduction of the palms to the middle of the chest.

Triceps Extension

Fitness elastic arm workouts can provide better results than free weights. This is due to the nature of the load that the target muscle group is subjected to during the movement. Elastic bands provide maximum load precisely during the period of peak contraction of the biceps and triceps.

It is necessary to perform triceps extension from a standing position. In this case, it can be used as a rubber ring with a small diameter, a long loop or an expander.

Depending on the available equipment, fixing the inventory is done as follows:

1. Free hand in the shoulder area... It is applicable in exercises with small rubber circles. The movement is carried out in a concentrated manner with one hand.
2. On a stationary support... The method is used when working with a tubular expander and loops. In this case, it is possible to use both hands at once during the exercise. It is a priority in exercises aimed at reducing body weight.

Curls biceps

The exercise is performed from a standing position. You can bend your arms with any type of elastic equipment. When using a short rubber circle as a support for fixing the edge of the inventory at the lowest point, put the leg of the same name on the support and pass the elastic under the kneecap.

Using long loops or an expander, it is enough just to stand with both feet on the projectile. After that, bend with both hands should be performed. When raising your arms, the elbows must be fixed in one position. The hands at the top of the amplitude are slightly turned so that the thumbs are "looking" at each other.

Cravings for the lower abdomen

The exercise is completely identical to the bent-over row with a barbell. Before performing the movement, it is important to take the correct starting position and follow the technique during the lesson.

After that, you can start doing the exercise. The rubber band should be placed under the forefoot. The loop or ring is tightly fixed with the hands. Traction should be made to the lower abdomen. At the top of the amplitude, it is important to bring the shoulder blades together.

Lower body exercises

This set of exercises with elastic equipment made of composite materials is completely unique. Since the elastic bands do not allow performing classical jerking movements, provided there is no additional equipment, the achievement of the required effort is carried out through a combination of static exercises with elements of concentrated training.

These workouts contribute to significant progress by involving more muscles in the work. In other words, each exercise of the complex can be called basic.

Raising legs from a horizontal position

During the exercise, the gluteal and inner thigh muscles are involved. The starting position for starting the workout is similar to the position in the previous exercise. The elastic is located on the lower leg.

While maintaining static tension in the area of ​​the muscles of the middle part of the body, it is necessary to alternately raise each leg and take it to the side as much as possible. In this case, the sock participating in the movement of the leg must be lifted off the floor just enough so that the supporting surface does not impede movement.

Horizontal running

The starting position is identical to the plank exercise. The support is carried out on the palm of straight arms and toes. The foot is at a right angle at the ankle. The rubber ring locks onto the toe.

The exercise itself is an alternate pulling of the knee to the belt. It is important to maintain tension in the lower leg area. Otherwise, the elastic circle will slide off and you will not be able to get the proper result from the workout.

A bike

Identical to the classic alternating lowering of the legs to the belt from a prone position. Thanks to the use of elastic bands, it is possible to achieve greater tension in the area of ​​the abdominal muscles.

Raising straight legs from a prone position

This exercise is performed while lying on your stomach and on your back. In the first case, the main load is shifted to the gluteal muscles. And in the second - the quadriceps muscle of the thigh and the press.

To perform the movement, you must sit on a flat horizontal surface. Legs should be straight. A small diameter rubber ring is located in the lower leg area. The legs should be lifted alternately.

Squats

Performed like classic barbell squats. The elastic sports equipment is located on the hips slightly above the knee. At the lowest point of the trajectory, the trainee's pelvis should drop slightly below the conditional horizontal drawn through the knees.

There is also an option for squats, in which a rubber circle is fixed under the feet. In this case, a wider stance of the legs takes place. The athlete's hands stretch the tape between the right and left thighs.

The list of possible options for practicing with elastic bands has no boundaries. However, the movements discussed will help in the initial stages of training to load the muscles of the whole body.

You can perform the exercises either independently or combine them into complexes in one of the following ways:

1. Circular training... All exercises are performed sequentially one after another in one approach. There can be from 2 to 5 or 6 such circles.
2. Tabata system... The duration of classes is determined not by the number of repetitions, but by the time. For example, the exercise is performed not for 15 repetitions, but for 45 seconds.
   
3. Split or full body... Exercises are divided into muscle groups or are performed on all large parts of the body at once.

Fixing the result

It is possible to consolidate the result obtained as a result of training with the help of a balanced diet. The main principle of the formation of a daily diet should be the selection of the necessary amount of calories consumed with food.

When to expect the effect

The first noticeable results from regular workouts with elastic circles can be seen as early as 1 month. Although this period of time depends entirely on the initial level of physical fitness and the regularity of the exercises.

Elastic bands for sports training in the initial stages are able to provide the proper level of stress to obtain results. The list of available exercises is very large, and the cost of the equipment itself is democratic. The combination of these two factors makes elastic rings and loops very popular among girls and women.

Fitness Videos

Examples of exercises with an elastic band for legs and buttocks: